Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
Strengthen Stabilizers, Prevent Injury, and Build Muscle with Our Weightlifting Bodybuilding Program!
WHAT YOU GET:
WHAT YOU GET:
16 SESSIONS
The training bodybuilding program is designed according to the scheme of the traditional 3-day weekly split:
legs-shoulders;
chest-triceps;
back-biceps.
Both classic strength exercises and special exercises are used to strengthen the stabilizers and small muscle groups.
A special stretching is planned to recover and relax those muscles that were involved at the end of each session.
Duration: 45-100 minutes.
INCLUDES
4-week program (16 sessions included)
Created to to train the main muscle groups
Provide neuromuscular adaptation
Good for weightlifters and functional fitness athletes
Version compatible for mobile devices
One Time Purchase for #LifeTime Access.
ASYMMETRY EXERCISES
ASYMMETRY EXERCISES
The program includes ASYMMETRY exercises that are performed with an unevenly loaded bar (example: 5 kg disc on the left end and 10 kg disc on the right end).
The purpose of these exercises is to develop coordination and strengthen the stabilizing muscles.
Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training. Also this method will improve coordination and motor control.
DISTRIBUTION OF LOAD
DISTRIBUTION OF LOAD
The main volume of the olympic weightlifting bodybuilding program's load is build with the most effective exercises to strength training movements and building functional strength.
The program contains 1 optional technical session for “activating the muscle memory”.
* Recommended for offseason athletic development
STRETCHING ROUTINE
STRETCHING ROUTINE
Training requires mobility, neuromuscular control, and power production. Specialized stretching routine after each bodybuilding session will speed up recovery. Target stretching increases muscles flexibility and provide joints optimal range of motion. It can prevent muscle soreness and promote faster recovery between workouts.
NOTE: for personal use only. NOTE: training programs are non-refundable.
Awesome program if you want to focus on deadlift/benchpress/squats
really high quality program with all the info! even with additional info on supplement & nutrition
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Leandro Lee Gomes Magina
Wonderful Experience!
I got part of one of Torokhtiy’s Weightlifting courses in Sao Paulo, Brazil and got very interested on a workout program afterwards. No comments, the exercises, the interface, everything is perfect! Just go on and purchase, you’ll never regret!
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Gerald Kettlgruber
Fun program
Was the best program to get me back to train regularly. Gains also quite nice.
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Brian Thompson
Best Purchase of 2023!
The Weightlifting/Bodybuilding program is hands-down the best purchase I made in 2023! The cycle lasts 4 weeks consisting of 3 days per week (plus an additional optional workout). I’m in my 60s so 3x a week is perfect. I’m familiar with many of the exercises but there’s quite a few that I’ve never done before and I was definitely sore the next day. Another big plus of the program are the warm-up exercises (many of which I’ve never done before) and all the stretching movements after the workout (again, many of those are new to me). I’m thrilled with my purchase! A+++!
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Gorici T
Best program if you want to switch your training a bit but still want to do some olympics lifts.
If you want to rest from Olympic lifts and dynamic work, plan your sessions on Monday, Wednesday, Friday – this waу you will have a recovery day before each session.
If you want to stay tuned on light technical work, plan your main sessions Monday, Wednesday, Saturday and weightlifting training on Thursday. This will be the best way of training load distribution.
Can I combine it with other types of training?
We don`t recommend to combine this bodybuilding weight lifting program with others bodybuilding lifting program. Program's effectiveness largely depends on sleep, nutrition, and recovery. Train smart, get enough rest.
Will this olympic lifting for mass prepare me for the competition?
WEIGHTLIFTING BODYBUILDING isn’t a program that should be used to get ready for a competition. If your goal is to compete,I recommend to continue training using my competition training program.
Will this program help me to gain muscles?
Yes, it can help with this. For this we recommend to use additionally our nutrition program. Find special offer HERE.
When to use this program?
The optimal time to follow this program is the off-season and transition period. These loads will be an excellent alternative to traditional weightlifting cycle loads for athletes who want a physical and psychological break.
What type of equipment is needed for this olympic lifts for bodybuilding program?
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
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